Push-Up Standards for a 23-Year-Old Female

Below average: 0-10

Build technique first. Use incline or knee push-ups if full reps break down, train 3 short sessions per week, and add volume only when every rep stays controlled.

Average: 11-19

You have a workable base. Add 1-2 total reps per week, keep rest days between hard sessions, and pair push-ups with rows or band pulls to keep shoulders balanced.

Good: 20-27

You are above the typical range for this page. Progress with slower tempo, pause reps, density sets, or deficit push-ups instead of only doing longer max-rep tests.

Excellent: 28+

This is the elite range. Keep form strict, limit all-out tests, and use weighted or advanced variations only if your wrists, shoulders, and recovery are handling the volume well.

Tips

• •Train push-ups 3-4 times per week with progressive overload -- add reps, sets, or difficulty each week.
• •Experiment with variations like diamond, wide-grip, and decline push-ups to build well-rounded strength.
• •Pair push-ups with pulling exercises (rows, pull-ups) to maintain shoulder balance.
• •Set specific goals (e.g., 50 consecutive push-ups) and track your progress.
• •Fuel your training with adequate protein (0.7-1g per pound of bodyweight) and sleep (7-9 hours).

Considerations

• •Avoid the temptation to train push-ups every single day -- recovery drives adaptation.
• •If you sit at a desk for classes or work, warm up your shoulders and chest before push-up sessions.
• •Shoulder impingement can develop from high-volume push-ups without opposing pulling work.
• •Competition with peers is motivating but should not override proper form.